Complete List Of Foods That Contain Vitamin K
Vitamin K is an essential vitamin required for proper blood clotting and bone health. It plays a crucial role in maintaining bone density and reducing the risk of fractures. Additionally, it is also involved in the prevention of heart disease and cancer. While vitamin K deficiency is rare, inadequate intake may lead to bleeding disorders and osteoporosis.
What is Vitamin K?
Vitamin K is a fat-soluble vitamin that helps in the production of proteins that are involved in blood clotting and bone metabolism. There are two main types of vitamin K: K1 (phylloquinone) and K2 (menaquinone).
Vitamin K1 is found in green leafy vegetables such as kale, spinach, and broccoli. It is also present in vegetable oils such as soybean, canola, and olive oil. Vitamin K2 is found in meat, cheese, and fermented foods such as natto and sauerkraut.
Benefits of Vitamin K
Vitamin K has several health benefits, including:
- Improvement of bone strength and density
- Prevention of osteoporosis and fractures
- Regulation of blood clotting
- Prevention of heart disease
- Reduction of cancer risk
Foods That Contain Vitamin K
Here is a list of vitamin K rich foods:
1. Green Leafy Vegetables
Green leafy vegetables are the best source of vitamin K1. These include:
- Kale
- Spinach
- Broccoli
- Collard greens
- Swiss chard
- Turnip greens
- Mustard greens
2. Vegetable Oils
Vegetable oils such as soybean, canola, and olive oil are also good sources of vitamin K1.
3. Meat
Meat, particularly liver, is a good source of vitamin K2.
4. Dairy Products
Cheese and other dairy products are also good sources of vitamin K2.
5. Fermented Foods
Fermented foods such as natto and sauerkraut are also rich in vitamin K2.
How Much Vitamin K Do You Need?
The recommended daily intake of vitamin K varies depending on age, gender, and other factors. The following are the recommended daily intakes for vitamin K:
- Infants (0-6 months): 2.0 mcg/day
- Infants (7-12 months): 2.5 mcg/day
- Children (1-3 years): 30 mcg/day
- Children (4-8 years): 55 mcg/day
- Children (9-13 years): 60 mcg/day
- Teens (14-18 years): 75 mcg/day for females and 90 mcg/day for males
- Adults (19 years and older): 90 mcg/day for females and 120 mcg/day for males
Conclusion
Vitamin K is an essential vitamin required for proper blood clotting and bone health. It is found in green leafy vegetables, vegetable oils, meat, cheese, and fermented foods. Adequate intake of vitamin K is important for the prevention of bleeding disorders and osteoporosis. The recommended daily intake of vitamin K varies depending on age and gender.